0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lateral Band Walks

Forward/Backward Band Walks

Single Arm, Single Leg RDLs

Wall Quad Stretch

Lat Stretch on Rig

Specific Warm-up

2-3 Rounds

12 Shoulder Taps (VIDEO)

6 Inverted Rows

4 Good Mornings

Strength

Double DB Strict Press 5x8

Inverted Rows 5x8 (VIDEO)

Good Mornings 5x8

FOCUS:

• Full body strength

OPEN TIME OPTION:

• 15 minutes

CLOSED TIME OPTION:

• Alt. EMOM 15: M1: Strict Press, M2: Row, M3: Good Mornings

Auxiliary Strength:

Double DB Curls 5x8

Skull Crushers 5x8 (VIDEO)

FOCUS:

• Beach muscles :)

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Curls, M2: Skull Crushers

FIT February Day 4

KB Chops 5x10 (5 each side, VIDEO)